Drink Tea for Its Many Science-Backed Health Benefits

The Many Health Benefits of Tea

For centuries, tea has been consumed around the world for its delicious flavors and aromas. But beyond tasting great, tea comes packed with health benefits too. Certain teas contain plant compounds that can support overall wellness in various ways.

Tea is considered an herbal supplement, meaning the leaves, seeds, roots, berries, flowers, bark, or stems of a plant are used for health purposes. Herbal supplements are not medicines and are not meant to treat, diagnose, or cure diseases. However, some teas contain compounds that may help prevent or ease certain conditions.

Tea as an Antioxidant Source

Many types of tea, especially green tea and white tea, are rich in antioxidants called flavonoids. Antioxidants help neutralize unstable molecules called free radicals that can damage cells and contribute to disease development.

The most abundant flavonoid in tea is epigallocatechin gallate (EGCG). In lab studies, EGCG has been shown to fight inflammation, reduce blood pressure, and inhibit the growth of certain tumors.

By consuming an antioxidant-rich tea habitually, you may lower your risk of chronic illnesses like heart disease, cancer, diabetes, and neurodegenerative diseases.

Weight Loss Benefits

Some research indicates that certain teas may slightly boost metabolism and fat burning, especially when combined with exercise. Green tea, in particular, contains caffeine and EGCG which may work together to increase calorie expenditure.

Drinking tea could support a healthy weight loss regimen by mildly increasing energy expenditure and contributing to feelings of fullness. However, drastic weight loss from tea alone is unlikely without also changing diet and lifestyle.

Gut Health

The polyphenols in tea, especially green tea, may benefit digestive health by acting as prebiotics. Prebiotics are compounds that promote the growth of beneficial bacteria in the intestines.

A healthy gut microbiome is crucial for proper digestion and immunity. More research is still needed, but regularly drinking polyphenol-rich teas could support overall gut health.

Relaxation and Sleep

Many people drink tea to unwind, de-stress, and calm the mind. Certain teas contain L-theanine, an amino acid that may induce relaxation and enhance focus.

Herbal teas can also promote sleep. Chamomile, lavender, and passionflower teas have mild sedative properties to help relax the body and mind before bed.

Hydration

Staying hydrated is vital for overall health, especially during exercise and in hot weather. Plain water is best for hydration, but unsweetened tea can count towards your daily fluid requirements.

The diuretic effect of caffeine in some teas is mild and unlikely to cause dehydration. However, it's smart to still drink plenty of regular water throughout the day.

Safety and Side Effects

Tea is generally very safe, especially when consumed in moderation. Drinking 2-4 cups per day is unlikely to cause issues for most healthy adults.

Too much caffeine can cause headaches, anxiety, insomnia, diarrhea, irritability, and fast heartbeat. If you're sensitive to caffeine, avoid black, green, and white teas.

Very high intakes of tea may cause nausea, bloating, gas, or constipation. Liver problems have occurred in rare cases.

Certain herbal teas contain plants that can interact with medications or are unsuitable for infants, children, and pregnant women. Always check with your doctor before starting any herbal supplement.

Types of Tea and Their Health Benefits

If you want to boost your overall wellness with tea, focus on varieties with the most evidence-based benefits.

Green Tea

Green tea has long been consumed in Asian countries like China and Japan. Now, green tea powder and extracts are popular around the world due to their well-researched health effects.

Most of green tea's benefits come from its high EGCG content. EGCG has antioxidant, anti-inflammatory, and anticancer activities according to cell studies.

Regularly drinking green tea may protect brain health, reduce heart disease risk, aid blood sugar control, and rev up your metabolism. The polyphenols may also promote gut health.

White Tea

White tea comes from the same plant as green tea but is less processed. The young, unopened tea leaf buds are simply withered and dried.

Minimal processing helps white tea retain high levels of polyphenols. The included EGCG may protect the brain, heart, liver, and skin from damage linked to obesity, UV exposure, autoimmunity, and aging.

Oolong Tea

Oolong tea is partially fermented, giving it a taste and color somewhere between green tea and black tea. It shares many beneficial compounds with green tea but contains less EGCG.

Regular oolong tea intake may lower heart disease risk factors like high blood pressure, chronic inflammation, and high blood lipid levels in certain individuals.

Black Tea

Black tea is made from fermented tea leaves. The fermentation process alters some of the plant compounds and lowers the polyphenol content.

However, black tea retains some antioxidant and anti-inflammatory activities and also contains L-theanine, the relaxing amino acid.

Habitual black tea consumption may promote heart and gut health, though overall it's less studied than green tea.

Herbal Teas

Popular herbal teas, also called tisanes, are made from dried fruits, flowers, spices, herbs, and roots. They contain no actual tea leaves from the Camellia sinensis plant.

Specific herbal teas have traditionally been used to aid digestion, sleep, immunity, and more. For example, chamomile and lavender teas can relax you before bed.

Herbal teas are understudied compared to true teas. But some preliminary research indicates benefits like easier weight loss, improved immunity, and reduced menstrual pain.

How to Prepare Tea for Maximum Health Benefits

To boost the positive effects of drinking tea, prepare your cup properly and choose high-quality tea sources. Here are some research-backed tips for getting the most from your tea habit.

Pick Whole Tea Leaves

Using loose tea leaves instead of pre-bagged tea allows the flavors to fully develop in hot water. The tea also retains more polyphenols when left in whole leaf form.

With loose tea, you can see the leaves up close to judge their freshness and quality.

Steep at Correct Temperatures

Each tea type requires different water temperatures and steeping times to extract all its beneficial compounds.

The best temperature for black teas is 200F-205F, while white and green teas prefer 160F-180F water. Oolong tea steeps well at 180F-195F.

Follow the package instructions for accurate timing, but generally aim for 1-3 minutes.

Try Multiple Infusions

With whole loose leaf teas, you can reuse the same batch of leaves for multiple infusions, or rounds of steeping.

Each additional infusion will extract more polyphenols and antioxidants from the leaves. Most teas can handle 2-4 total infusions before getting oversteeped.

Avoid Milk and Sugar

Adding dairy and sweeteners to tea may negatively impact the bioavailability of tea's beneficial plant compounds. Milk proteins can bind to and neutralize antioxidants.

For the healthiest preparation, enjoy your tea plain or just lightly sweetened with lemon, honey, or stevia.

Start Drinking Tea for Better Health

Tea is a tasty, approachable way to hydrate while also giving your overall wellness a boost. Habitual tea intake may help reduce chronic disease risk and support functions like digestion, relaxation

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.